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800 Gram Nutrition Challenge

By | Events, News, Nutrition | No Comments

WHAT IS IT? This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day.  No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it!  Pick up a one-sheet at the gym for all the rules and scoring details. Or get a copy here.  So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here. DATES May 14 – June 10 Shake off the post-Open hangover and kick off summer with healthy eating habits! SIGN-UP Sign up here using your CrossFit DFW login.   Q&A WEBINARS OptimizeMe…

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CFDFW Bingo!

By | General CrossFit, Gym, News | No Comments

  Holiday BINGO will start this Monday, November 27th and run through Friday, December 22.  Here is how it will work: You will pick up a BINGO card at the gym, as you complete the activities you will initial that square.  When you get five in a row – show a trainer, draw a line through the five you completed, and add your name to the gift box.  A few times a week we will draw a name out of the box and the winner will choose a prize from the prize buffet.  Prizes range from gift cards, to rogue hats, and junk headbands.  There will be some kill Cliff and Progenex up for grabs as well. A few notes: Any athletic challenges have to be done at the box before or after class time unless noted otherwise, BINGO sheets can be kept in your gym bag or in the binder at the…

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Movember Comes to CrossFit DFW

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Hey CrossFit DFW family – it’s time to take up arms (and mustaches) in the fight against prostate cancer which is the second most common cancer in men worldwide. We are partnering with the Movember Foundation to halve the number of deaths from prostate cancer by 2030.  Want to help stop men dying too young?  Good, here’s how you can help. Men – On October 31st shave your manly face.  Then, for the next 30 days, don’t let a razor touch that sacred area between your nose and upper lip.  Shave your chin, shave your chops and burns, feel free to shave every other part of your body if you like, but DO NOT shave your mustache!  In addition to proudly sporting your manly ‘stache, you’ll pay a $20 buy-in (to the Movember Foundation) and IF you bail on your fellow mustachio’d brethren by shaving before November 30th you’ll pay…

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What to do with the CrossFit Open – Part 3 (Eating Well)

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Down and dirty, here is the truth. Nutrition matters …. it matters A LOT. It matters for sleep, energy, athletic performance, inflammation, body composition, recovery, etc… The list goes on and on. This is great news and terrible news. The good news is that you have control over this; you are (most likely) an adult who chooses what food to put in your body. The bad news is that food is tied to everything: how we celebrate, how we reward ourselves, memories, emotions, and family history. All those things have a strong pull towards “comforting” foods instead of food as fuel. Please don’t stop reading; I am by no way going to tell you to never have these foods – that would be impossible and a terrible way to live life This article is from the stand point of what to do with our Open results so we are going…

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What to do with the CrossFit Open part 2

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So you have been CrossFitting for a while now,  and you are starting to see holes in your fitness. Where do you go from there? Well, first its important to note that there are actually 10 different components that make up overall fitness. There are also some intangibles that play a role as well, which we will also address. As an example – I’ll start with my CrossFit Open results and what my plan is moving forward through the next year. Looking at the five workouts and my general placing on each is a good place to start What that tells me is that I did the best when there was a high gymnastics or skill component (17.2 and 17.3) and did worst when it came down to weight (17.4 and somewhat 17.1) and cardio respiratory endurance (17.1) So here is what I think I need to work on based on…

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What to do with the CrossFit Open

By | Events, General CrossFit, News | No Comments

The 2017 CrossFit Open is over. Now what? What was the point, and why did I spend so much time and energy worrying about it. Well, to borrow an analogy from my pastor – we can use the CrossFit Open as an MRI. An MRI tells you what is wrong, but doesn’t really do anything about the illness or problem. To get better you need some sort of treatment plan. No matter how many MRIs you get you will not get better, and no matter how many CrossFit Opens you do you won’t get better unless you implement a plan for the year. The CrossFit treatment plan does not need to be complicated and for goodness sake don’t try to do everything all at once, because that is just setting yourself up for overtraining and burn out. The first place that almost everyone can start is with INTENSITY. I can’t…

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